2/4/16

Today was a really great workout... the best I've had in a while. I felt really strong on the pressing movements, this program is making me feel great. It is lower volume overall... but a ton of pressing. Anyway, despite training alone I got a lot out of this, was a good session.

A.
Every 3 minutes for 9 minutes (3 sets) of:
Strict Muscle-ups x max unbroken reps

-4,3,4 ... tough, haven't done these in a while.

B.
20 Minutes to Establish 3 RM Fat-Bar Strict Press

-125#, 145#, 165#, 170#, 175# (fail- 2 reps) ... this felt surprisingly good, haven't ever done these before.

C.
3 Sets of:
Max Reps Unbroken Bench Press @ 80% Bodyweight (165#)
Max Reps Unbroken Strict Pull-ups
Rest 3 minutes

straight into...

Max Reps Unbroken Strict Ring Dips
Max Reps Unbroken Bent-over Barbell Rows (135#)
Rest 3 minutes

-14 + 11, 12 + 9, 11 + 8

-12 + 12, 10 + 12, 9 + 12 ... got a huge pump from both of these, was good training.

D.
3 Sets of:
DB Bench Press x 12 (2 x 65# DB)
Hammer Curls x 15 reps (2 x 40# DB)
Rest as needed

-Bench ended up being 12,9,6 ... totally went to failure there... ended up being a lot heavier than I thought it would be.

3 Sets of:
DB Skull Crushers x 15 (2 x 20# DB)
Fat-Bar Reverse Curls x 15 (45# Bar)
Rest as needed

-Complete ... very light, but very challenging. Great pump / finisher.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0745 (post-workout) - Whey Protein

0815 - 2 Eggs, Bacon, Sausage, Sweet Potatoes, Onions, Jalapeños, Cheddar Cheese

1030 - Greek Yogurt, 1 Lara Bar, dash of Honey

1330 - Brisket, Baked Beans, Macaroni and Cheese

1900 - Whey, Fish Oil, 1 Piece of Cake